Some of you might remember a movie called What about Bob?In the movie, the main character, Bob Wiley, lives with many phobias. He meets with Dr. Leo Marvin, a New York psychiatrist who wrote a book called Baby Steps. Bob had been "fired" by several psychiatrists before Dr. Marvin because Bob is high-maintenance. But Bob immediately bonded with Dr. Marvin, who introduced him to the idea of taking small steps to help him learn to cope with his phobias. The movie is a classic and good for a laugh.

I've often thought the idea of taking "baby steps," or making small changes in your lifestyle, is actually a pretty good and practical concept! For those of us who have to watch our diet, or lose weight or start an exercise program, taking small steps in that direction isn't a bad idea.

Small steps to change
When making changes, try not to make several at once. Identify a problem that you want to work on. Do you want to lose weight, start an exercise program, quit smoking or test your blood sugar more often? Are you ready to?

Learning new behaviors and changing old ones are important to managing diabetes. Choose small, reachable goals at first to establish the pattern or "habit." Set a goal that's specific, measurable, attainable, realistic and time-limited. For example: "I will test my blood sugar every morning for one week." Setting a time limit is important as it gives you an end-point at which you can evaluate the results.

Suggestions to lower blood glucose could include:

Increase activity. Not an exercise buff? That's okay. Walking to the mailbox, sweeping the floor, laundry and vacuuming are all activities that burn calories and help to lower blood sugar. If you enjoy watching TV, as many do, get up, stretch and walk around a little bit during commercials. With DVRs, you can also pause the show and get up and move a little.

Manage your weight. Need to lose? You don't need to lose all your weight at once. Losing weight helps to lower your blood glucose. It may be a matter of simply eliminating that large soda pop that you pick up on the way to work every day, or eliminating the bedtime snack every night. You can choose to cut back on eating processed foods and eliminate snacking in between meals. If you're a "snacker," snack smarter. Choose a fruit or vegetable that you enjoy over a candy bar or other sugary treat. I know, easier said than done. But certain fruits, such as berries, are low in carbs and quite tasty.

Reduce stress. Stop and take some time for yourself. Do something that you enjoy such as taking a hot bath or sitting down for a few minutes to read a book. Going for a walk or taking part in another activity that you enjoy will also help to reduce stress.

Stay hydrated. Some studies suggest that staying hydrated does help manage your blood sugar. And if you have high blood sugar, it's especially important that you get plenty of water in order to avoid dehydration.

Remember your medication. If you have type 1 diabetes, you're on insulin for life, and it's very important that you don't miss insulin doses. If you have type 2 diabetes, it's important that you take your diabetes medications, insulin, or both, as prescribed. Do you have trouble forgetting to take your meds? Write yourself a reminder, or keep your medicine and insulin where it's a visible reminder. For oral medications, you can buy weekly and monthly pill boxes. My husband says that helps him keep track of whether he took his medicine or not. Find a method that works for you.

Remember, your healthcare team is there to help you. Ask your provider for assistance. Your diabetes educator can show you how to adjust your insulin doses. Your dietitian can help you set up an eating plan that works for you.

12 Comments Posted

I have already taking small steps to manage my diabetes.What Mayo Clinic is stating is correct taking the these steps I have improved.I have diabetic peripheral neuropathy severely that covers my entire body and also I have neck and back pain. Before your condition gets worse get off your ass and follow the steps that the Mayo Clinic suggest and keep your mind active that will help you not to think of the pain, it works and it put you in a better frame of mind. thank you Mayo clinic for your help.

John Kilgore

March 3, 2015 11:32 a.m.

Thanks a lot for the unformation you give us

hourieh

March 3, 2015 11:23 a.m.

Help.with a food programa i havê diabetes 2

Anonymous

April 9, 2014 2:16 p.m.

Thank you for the information. Found it to be very helpful.

Maxine Kohls

January 21, 2014 4:10 a.m.

Monitoring is the key in beating diabetes
I was diagnosed with type 2 diabetes about an year back. My doctor did not start any medications immediately and advised me life style change. When I was diagnosed, my HbA1C was 8+. But with lifestyle change within 3 months I was below 6.
It is very important in this disease to monitor yourself. I used a web based software to log and monitor my parameters [www.friendofdiabetic.com]. The more you log your parameters, more it acts as a feedback to improve. I don’t think I would have achieved A1C of 6 without monitoring what I was doing.

deepti

November 4, 2013 10:08 a.m.

believe in diabetic burnout. After years of trying to do it all to keep my blood sugar regulated, I believe that The Team&quot; doesn't realize how hard it that some of us work to keep things going ie diet, exercise, stress reduction medication management, and counseling. Whew that's a lot to keep going. Firemen and police burn out and being diabetic is fighting a fire 24/7

sandra

October 31, 2013 11:44 a.m.

why are people still being advised to eat wheat and grains when mounting evidence shows a direct connection to diabetes?

Amy

October 26, 2013 1:44 a.m.

I am having type 2 adiabatic for five months with out taking any medicine. I am high/weigh relationship of 184/80 currently. I just depend on controlling my food. I use sorghum, camel meat, salad and water. I chick two weeks time after two hours I took food and it is between 110-125. I do not exercise mostly. I work in office and I come by car to the work. The only exercise I can tell is as Muslim person, I do pray five times a day with 500 meters walk to and from Masque each prayer. That is 2.5 Km a day.
In addtion I live in Horn of Africa which has tropical weather between 29-24C
Please help me to do

Mukhtar

October 22, 2013 7:17 p.m.

I have the same question about neuropathy. Will the pain go away? I'm seeing several doctors for a variety of problems - one of them neuropathy. Right now I have in 3 of my 4 limbs. My right hand is exempt.

Betty

October 22, 2013 5:50 p.m.

I have been told I have pre-diabetes, am not on any medications yet and am taking a very low dose of prednisone. Which I am told will raise the blood sugar level. Where do I start?

JoAnn

October 22, 2013 3:27 p.m.

I find the taking vitamin B12 helps with the burning feeling

Kelly

October 15, 2013 10:29 a.m.

Dr... as we strive for diabetic wellness..may I ask, will pain of peripheral neuropathy be lessened by that wellness? Diet and/or medication. Severe pain must have some solution.

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